How to associate foods to lose weight

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Combining foods for weight loss could mean, for some, total elimination of foods or types of cuisine, from the diet. Restriction could be automatically associated with weight loss, but without taking into account calorie intake and energy consumed.

There are some alternative combinations of foods so that they contribute to setting the persistent feeling of fullness for a longer time, in a way that ensures those who want to lose weight a nutritionally adequate diet, despite a low caloric report.


1. Overview
2. Supply, preparation and portioning
3. Recommendations and warnings

Supply, preparation and portioning

1. Buy more fruits, vegetables, low fat dairy and fresh meat. Exceptions to this rule include breakfast cereals, ready meals, frozen fruits and vegetables. Those interested in losing weight should buy products in the categories mentioned above. Avoid processed foods that are low in fiber and nutrients, high in sodium and fat. Choose products that have been modified to be low in sodium, fat, sugar, calories and trans-fats. Prepare recipes that include small amounts of ingredients or foods low in calories. Cut the fat consumption of culinary recipes using low fat ingredients.

2. Eat food cooked at home using ingredients that have no fat. These are options that contain fewer calories than cooked foods, for example. Remove excess fat and skin from meat before cooking it (in this way can be reduced even up to one third of calories). Try not to add fat when cooking or at least to use small quantities. Applesauce can replace some of the fat used in baked goods, and in this way, the products will be tastier. Choose to cook by steaming, boiling or baking and roasting quit.

3. Lower portions on the plate. Half of what you eat should be represented by fruits and vegetables. By increasing the amount of fresh and colorful foods, you will enjoy a diet rich in fiber, phytochemicals and nutrients. Extra fiber will help to increase satiety, considering that it absorbs more water in the gastrointestinal tract. Add fiber to your diet slowly, with not too many liquid calories. Phytochemicals help stop the reduction or prevention of disease, which stimulates the immune system, which can be affected by the diets.

- Eat simple foods first. Fruits pass quickly through the digestive tract, because they should not be broken down as much as other foods. It is recommended to eat uncooked leafy vegetables along with fruit, before the other dishes.

- After that , eat vegetables that have no starch. Lightly cooked vegetables belonging to the cabbage family as well as Asian vegetables can be combined excellent. Can be consumed starchy vegetables such as carrots, yams, potatoes and corn but it is best to eat only one of them in one meal.

- Do not mix proteins with starchy vegetables. Proteins require acidic enzymes for digestion. Such acids neutralize enzymatic alkaline juices necessary to digest starch. The output can’t go to the next stage of digestion, in which nutrients should be supplied to the body. Leafy green vegetables can be combined with the starch (eg, pasta and salad).

- Do not eat more than one type of protein at one meal. Leafy green vegetables, can be combined with foods rich in protein (eg, steak and salad).

- Eat fat protein separately. Your body needs several hours to digest fat. Soaking seeds and nuts in water makes them easier to digest. Germination increased nutrient availability. Leafy green vegetables can be combined with fat (salad dressing of olive oil, for example).

Recommendations and warnings

A healthy menu is one that includes at least three food groups for breakfast, four food groups for lunch and dinner and two food groups for snacks. Food groups include: grains, fruits, vegetables, dairy and meat. Remember that half of the portion of the plate should contain fruits and vegetables. How size (vestibule) should not exceed a main deck or hand. The remaining quarter should contain whole grains the size of a tennis ball (pasta, rice, bread with low fat). Do not skip meals and rest enough. Avoid snacking and overeating.

Eat melons without combine them with other foods. Wait at least two hours after eating the fruit, three hours after eating foods containing starch and four hours after eating protein and fat, before taking any other meal. It is difficult to give up some of the combinations of foods such as sandwiches. But do not give up: Take a supplement with enzymes and wait several hours before taking the next meal, if you are hungry.

Give up dessert. Different sugars require different types of enzymes for digestion, which will not appear if there are other types of food in the stomach. In the process of bacterial fermentation, desert will be transformed into alcohol which will irritate the intestines and affect the organs. Some foods such as beans, contain both starch and protein. Perhaps our bodies are designed for this combination, but the reputation of such food to gas production (fermentation) is only a testament to the difficulty to digest. At least they should not be consumed with other proteins or starches.



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